12 Simple Ways to Beat Bloating

We've all been there: You're wearing your favorite pants, skirt, or dress, you eat, and suddenly you feel as if your clothes don't quite fit anymore. You probably already know that pouring on the salt makes your belly puff up (salt is notorious for causing water retention). Ditto for certain foods that are prone to causing gas, like broccoli, Brussels sprouts, and beans. But you may not know about these other sneaky culprits. Here are 12 easy ways to de-bloat.

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Drink more water.

Drink a glass (or two) of water when eating salty foods. Water is a diuretic, so it will help you flush out excess salt and keep things moving.

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Keep your sodium under control.

Check out the sodium content on all packaged foods you buy, and consider how it fits into the guideline of 2,300 mg per day (1,500 mg for all people 50-plus, and for anyone with diabetes or high blood pressure, as well as all African-Americans, who are at high risk for hypertension). If the amount is sky-high (800 mg or more for frozen entrées), consider lower-sodium and salt-free alternatives.

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Limit serving sizes of gas-producing foods.

When you're feeling bloated, try limiting serving sizes of gas-producing foods to no more than 1 cup total per day. Some vegetables that make you prone to gas are broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, and onions. Beans, lentils, and peas, as well as barley, oats, and wheat can also make you bloat.

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Consume less carbs and more protein.

Every carbohydrate that your body stores attracts three times as much water as protein does. If you're bloated after eating a big bowl of pasta, cereal, rice, or other grains, cut back on the serving size next time and add more protein to it. (For example, eat chicken or salmon along with the pasta.) Protein is more satisfying, so you'll still feel full even though you're cutting back on starchy foods.

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Stay away from sugar alcohols.

Foods that have been sweetened with sugar alcohols such as mannitol, maltitol, and sorbitol can cause gas (and bloating) because these alcohols are hard for your body to digest. Check the ingredients of foods labeled low sugar or sugar-free, as they often contain these sugar alcohols. Other sugar substitutes—like aspartame (Equal Classic), sucralose (Splenda), and stevia—are not usually problematic, since they're digested more easily.

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Eat slowly and chew your food thoroughly.

Using a straw, chewing gum, having carbonated drinks, talking while eating, and eating too quickly can all cause you to swallow more air, which can lead to gas and bloating. Try eating more mindfully by putting down your fork between bites so you'll chew more thoroughly and eat more slowly.

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Write everything down.

The best way to figure out what's causing bloating is to keep track of what you eat and drink, and whether or not you feel discomfort afterward.

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Cook your vegetables.

Cooking helps break down some of the fiber so your body doesn't have to work as hard to digest it.

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Get moving.

Your instinct may be to sit or lie down until the discomfort passes, but moving around helps move the gas through your system. Plus, exercising at least 30 minutes a day helps keep your digestive system functioning smoothly and cuts down on the production of gas.

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Drink tea.

Drinking ginger, peppermint, or fennel tea, or taking one of these herbs in supplement form can help dispel gas and calm your digestive system.

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Take a supplement.

Beano contains an enzyme that can help you digest the complex carbohydrates in vegetables, legumes, and grains before they're broken down in your large intestine, where they're more likely to cause gas.

Probiotics contain "good" bacteria that may help maintain a healthy balance in your digestive system to prevent and/or reduce gas. Try taking probiotics in supplement form daily to see if they help.

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See your doctor

We all feel a little puffy now and then, but if it seems like you're constantly bloated and nothing helps—even cutting back on salt or avoiding gas-causing foods—check with your doctor. He or she will probably screen you for conditions including irritable bowel syndrome, celiac disease, and gluten and lactose intolerance, all of which can cause bloating. Chronic constipation also causes bloating, so if you often go three days or more without having a bowel movement, tell your doctor.

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